Session 11: Nutrition
Featured Food: Creative Sandwiches
Just like salads, sandwiches don’t have to be boring either! You can mix up the breads, the meats,
and the types of cheeses and vegetables that you put on your sandwiches. You can even make
yourself a hot sandwich when you have time. Couple your creative sandwich with a bowl of bean
soup or a salad and you have a very good meal.
How to select:
When thinking of ingredients for a creative sandwich, be mindful of the healthy tips and
ingredients you’ve learned about throughout the past few sessions. This includes:
► Choose a wheat bread, pita, or tortilla if you can! You will get a lot more fiber out of those
options.
► If you want to add meat, go for a leaner meat. When purchasing pre-packed deli-sliced
meat, also watch out for some packages that are very high in sodium.
► Add tons of vegetables!! Vegetables go great with a good sandwich, including lettuce,
spinach, tomatoes (technically a fruit), cucumbers, and peppers to name a few. Packing on
the vegetables can make a boring sandwich full of color, flavor, and nutrients. You’ll also
find these a lot more filling.
► If you want to add cheese, just do so in moderation! Try to make sure you have more
vegetables than cheese.
► Sometimes, seemingly harmless amounts of spread can pack a lot of fat and calories.
Consider healthy spread options like mustard or hummus for your creative sandwiches.
Sandwiches can be a lot of fun and very healthy!